The technique of pulling the upper block to the chest and behind the head with a different grip!
To pump the muscles of the back, especially the wings (the latissimus), you need to make different thrusts: to the chest, lower back, behind the head, pull-ups and other exercises. The traction of the upper block is one of the main exercises for achieving this goal.
Why include an exercise in training?
The pull of the vertical block is the main exercise, imitating pull-ups. Therefore, it is important to perform to strengthen the muscles of the back. Naturally, working on a bar without weighting, the athlete will not achieve much. That there was growth (hypertrophy) of the musculature, good progressive loads are needed.
The traction of the upper block allows the use of weights that exceed the body’s own body weight. At the same time, there is no danger of falling down and falling – for you are sitting. The thrust of the block is very important, and now you know why.
Variants of the exercise.
You probably noticed that the handle on the upper block is one – long and slightly bent at the edges. In fact, there are other options, but the thrust of the vertical block is done precisely with this. To fully utilize the entire area of the widest muscles, you need to pull the weight of various grips: the head, to the bottom or the top of the chest, to the neck. There are options for broad grip, narrow, direct and reverse and their combinations.
Technique Thrust of the upper block with a narrow or wide grip, behind the head or to the chest sitting – options of the same exercise. Each of them has its own characteristics, which every athlete needs to know. This knowledge will give a tangible advantage when designing training programs using a block simulator.
Option 1: reverse grip and pull to the chest This is also vertical traction back grip. Put a weight of 10-15 kg and adjust the seat of the simulator as described just above.
Stand up, grasp the handle with a moderately wide grip. Your hands should be slightly wider than your shoulders.
Sit down, put your hands up. Lean back a bit, so that the cable of the block simulator is pulled under the weight of the weighting you have installed. Your torso is a counterweight.
Pull the weight to the bottom with the force of the wings so that the elbows are directed 45 degrees down.
Bring the bar of the simulator to the top of the chest, keeping the angle of deflection of your body.
Return the weight back. Do 10-15 warm-up reps.
Deliver the working load and execute 3 sets of 12 reps. Such a pull of the upper block to the chest pumps the bottom of the wings.